14h • General discussion
Workout split update
It’s been about 4 weeks since my last update. When I asked for split opinions I was just starting to lift from about a 5 month hiatus. Weights were very low. Each workout ive added about 5 lbs to each lift.
I have been sticking with 3 sets of 5 until failure and my lifts have increased pretty quickly so far.
My top compound lifts (3 sets of 5) for upper body are:
140lb bench
95lb shoulder press
Barbell row is unknown— I have been doing more machine rows because my hips have been hurting my lower back. Machine I do like 3 sets of 10 reps.
2 chin ups
My hips are better and I’ve been aggressively stretching them and I want to start jogging again but I think lifting will make the injury worse as of right now.
My old chin up max was 5 reps, I don’t know why it’s so low now and I’m not sure what to do to increase that as I don’t really know what I did to get it to 5 in the first place. Any thoughts or opinions on this would be super appreciated.
Also if anyone has any advice on hip flexor injury that would also be helpful as I’m not sure if I should be doing more exercises or not because my injury is an overuse injury from my sports career.
Cheers everyone
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Workout split update
